Do Not Drop Deadlifts from Your Training

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Chandler Weger 405 Deadlifts

Question: I recently dropped deadlifts from my training routine because I strained my back while doing them a few weeks ago. When I played high school ball we didn’t do deads but did cleans instead. Should I just do cleans or go back to doing deads?

Answer: Some coaches even at the D-1 level came to the conclusion that dead lifts could be replaced with cleans because cleans are a more explosive exercise. Because of this, they concluded that dead lifts could be eliminated from training routines since cleans appear to require strength and speed for proper execution of the exercise. They incorrectly felt that deads were just too slow to translate well to the playing field.

Here is the problem with that flawed plan for training. While it appears that deadlifts are a slow moving exercise they are, in fact , firing almost every muscle in the body at maximum speed.

A stronger deadlift builds a stronger squat and a stronger clean. Deads make everything stronger. If you’re capable of properly completing a 500 pound deadlift, don’t you think your clean would be stronger than the guy who can clean 200 pounds.

Cleans are a valuable exercise but they require technical proficiency in order to add weight easily. With deads, drop your hips, lift your ribcage to flatten your back, lock your grip and drive upward as hard as you can, repeatedly. It’s an exercise that doesn’t require as much technical skill to master and execute.

Now if you’re six feet tall or more or have a short torso with longer legs, deadlifts can be exceptionally challenging. To overcome these two conditions use blocks, a rack or mats to raise your point of contact one to three inches. This shortens your range of motion but still provides more than enough resistance and power while limiting the load on your lumbar region.This results in great strength and explosive power gains without a higher level of stress.

Keep doing deads once a week or even every other back workout. Keep your form tight because the results from doing deadlifts are too consistent and beneficial to remove them from workout regimen.


Chandler Weger 405 Deadlifts

God bless and keep training,
Daryl

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